At some point early on, a beginning runner learns that 99.9 percent of runners are friendly, helpful people. This realization usually comes when a beginner meets a veteran runner at a race or on a training run, and the veteran starts sharing his love for and knowledge of running. That's just how runners are. And that's why, for our annual Beginning Runner's Guide, we checked in with veteran runners across the country and asked them this: What do you know now that you wish you knew when you started? Whether you're just starting out, or have been running for decades, you'll learn something from their running tips. Ready to begin?

Do it for you. "I wish I would have been less self-conscious when I started, but I listened to a group of women runners who thought they were on display when they ran. Eventually I saw beyond that. Now I run for me, and I don't care what others think about it." -Mary Salmon, 45, Palmerton, Pa. Years running: 5

Embrace recovery. "I wish I'd known 15 years ago that recovery was more important than continuing to train hard. Now I pay attention to my body and more clearly understand what I can and can't do." -Paul S. Caminiti, 33, Ramsey, N.J. Years running: 22

Race by feel. "Don't worry about your mile splits when training or racing. You'll enjoy it a lot more if you just give it your best effort. Personal best times are nice, but the feeling of doing your best can be achieved in any race, regardless of your age. -Amir Bhular Sanchez, 39, Wilmington, Del. Years running: 25

Think it, then do it. "I ran my first 5-K last April, and my first marathon 8 months later. In that time, I learned that running long distances is 90 percent mental and 10 percent physical. Be prepared to change both inside and out. If you think you can, you will. If you think you can't, you won't. It's that simple." -Chris Carey, 29, Seattle, Wash. Years running: 1

Enjoy the ride. "You need to enjoy the running experience if you want to continue and succeed at it. But this can take time. You need to be patient. Running doesn't always jump out at you as the greatest thing since sliced bread. Eventually though, you realize it is." -Jack Daniels, Cortland, N.Y. Years running: 45

Support your pals. "I've learned how powerful it is to support my school teammates and fellow club members. For me, the real fun of running is being with others and helping them out." -Kelly Robidoux, 21, Waterloo, Wisc. Years running: 5

Listen to pain. "Localized pain can be an early warning that something isn't right. It may mean it's time to back off from running and evaluate the causes of your discomfort. Listen and react to the pain, and you may lose a few days of running. Ignore it and you can do serious damage." -Michael Selman, 45, Atlanta. Years running: 18

Protect your knees. "It's important to build up your quadriceps muscles to protect your knees, especially before you try long runs or speedwork. Doing half-squats or using a leg press works well for this." -Marc T. Strozyk, 30, Ocean City, N.J. Years running: 10

Go for quantity time. "If you're preparing for a long race and your goal is simply to finish, emphasize mileage quantity, not quality. Quality mileage only comes into play if you're shooting for a specific time." -Ben Behun, 24, Olean, N.Y. Years running: 3

Do a form makeover. "I wish I'd known about proper form. I started running for fitness, but my bad form made it such a struggle. Now, after correcting my form and stride rate, I've increased my weekly mileage, started running marathons, and run much more easily." -Kenneth Cohen, 29, Kalamazoo, Mich. Years running: 15

Look for the softer stuff. "For me, a track, treadmills, and trails are the only acceptable surfaces to run on. Streets and sidewalks can really beat you up. If these are your only choices, do a fast walk instead, then run when you reach the trail." -Harry Bidleman, 44, Scotts Valley, Calif. Years running: 15

Ease into it. "Starting out nice and easy in a race will help you, no matter the distance. How do I know this? My four marathons, a half-marathon, two 30-Ks, a 25-K, five 15-Ks, and countless shorter races have offered me proof enough!" -Melissa Swaney, 32, Alexandria, Va. Years running: 7

Drink fluids. "I used to wonder why I'd have bad runs on some days and good runs on others. After one long run, I finally realized I wasn't drinking enough. Now on all my long runs I carry a water bottle, or plan my route through areas where I can find water. My running is much more consistent now." -Andrew Harris, 19, Oak Park, Calif. Years running: 5

Race long. "I had an incredible feeling of peace, well-being, and joy when I finished my first long race--a half-marathon. It made all the effort worthwhile. There's nothing quite like the first time." -Jim Kristufek, 52, Eustis, Fla. Years running: 27

Create a performance pantry. "Pay close attention to your diet, and determine which foods work best for you before a run or race. It's partly mental I'm sure, but I've found some pretty crazy foods that help me. They're my secret weapons." -Aimee Norman, 34, San Diego. Years running: 10

Stay inside if you want. "When I started running in my mid-20s, I thought running on a treadmill was cheating, so I'd push myself to head out on the worst days. Now I realize that I can sometimes get a better quality workout on the treadmill." -David Monti, 41, New York. Years running: 16

Do a morning assessment. "If I wake up in the morning and my legs are still aching, then I know I overdid it the previous day. I take it easy and get extra rest and sleep before training hard again." -William Wall, 68, Chino, Calif. Years running: 13

Hit the speed limit. "If you want to become faster, you have to train for it, and that means doing speedwork. Sounds obvious, but I always thought I could improve just by going a little faster on my daily training runs. I improved, but only marginally. It took me 12 years to learn that speedwork was the way to go." -Dave Weber, 46, Ames, Iowa. Years running: 15

Wear shades. "I just finished my 24th marathon, but only learned recently how important it is to protect my eyes with sunglasses. My ophthalmologist told me I should wear them even on wintry, cloudy days." -Franceska Condo Drozdz, 57, Litchfield Park, Ariz. Years running: 21

Buy the right stuff. "Shamefully, I used to run in tennis shoes. Then a friend suggested I try running shoes, and the difference was amazing! Now I've become a running-shoe evangelist to all my new running friends." -Molly Brown-Boulay, 30, Springboro, Ohio. Years running: 12

Stretch often. "I'd much rather run than stretch, but now I have chronic Achilles tendinitis, a recurring muscle tear in my left calf, and a testy IT band, so I have to stretch. If I'd stretched more in the past, I probably wouldn't have these problems. Don't do as I did. Your legs will thank you." -Doug Krentzmann, 40, Denver. Years running: 26

Stay the course. "Early on, every run can seem difficult. And they are for some people. But if you're steady, train smart, and take your time, eventually the pain goes away, and running becomes natural, powerful, and enjoyable. -Don Johnson, 42, Spokane, Wash. Years running: 26